Omega-3-6-9 are the fatty acids which are all essential nutritional fats. Interestingly, everyone has some of the benefits for the body.
Though, it is important to acquire the perfect balance of omega-3, omega-6 and omega-9 fatty acids in the diet. A disproportion might contribute to some lasting diseases.
Here is a guide to these essential fatty acids, together with what are they, why we require them and from where we can acquire them.
Omega-3 Fatty Acids and The Benefits:
Omega-3 fatty acids are the polyunsaturated fats which are a type of fat the body can’t produce. Omega-3 speak of to the place of the ending double bond in chemical structure, which is the three carbon atoms from Omega or the tail termination of molecular chain.
As the body can’t produce the omega-3 fatty acids, therefore, these fats are referred as the essential fats, which means that one must have them from their diet.
Omega-3 fats are the significant portion of the human cell membranes. Some of the benefits of the omega-3 include the following:
- Improve the health of heart: Omega-3 fatty acids could increase the HDL cholesterol which is good for health. They could also decrease the blood pressure, triglycerides, and the development of arterial plaques thus improving the heart health.
- Supporting the mental health: Taking omega-3 could reduce the symptoms of schizophrenia, depression along with the bipolar disorder. It could also lessen the risk of psychotic sicknesses for the ones who are in dangers.
- Reducing the weight along with the waist size: The omega-3 fats play a significant role in the management of weight and might help to reduce the size of the waist.
- Decreasing the liver fat: Consuming omega-3s in the diet contributes to reducing the quantity of fat in the liver.
- Preventing asthma: The Omega-3 intake helps to reduce the symptoms of asthma, particularly in early life.
- Supporting the brain development of babies: Omega-3 fatty acids are vital for the brain development in kids.
Unfortunately, the Western food doesn’t contain sufficient amount of omega-3s. A shortage might contribute to the chronic illnesses such as diabetes, obesity and heart disease.
Omega-6 and its Benefits:
Omega-6 fatty acid, when combined with the omega-3 fatty acid, yields several health benefits but the complex part about frolicking the game of fatty acid is that it is the best to taking them in the precise quantities.
One must be eating almost twice the amount of omega-6 as compared to the omega-3 so that the ratio of omega-6 to omega-3 is 2:1, however in today’s universe of fast food, high-calorie snacks, and the frozen entrees, it isn’t rare for most individuals to be receiving nearly 15 times more omega-6 as compared to omega-3. Some of the benefits of omega-6 are listed below:
- Fighting soreness:Omega-6 fats are the anti-inflammatory, which means that they can reduce the inflammation in the body that could contribute to some lasting ailments.
- Promoting the bone health: Individuals with the higher omega-6 intake along with the blood levels be apt to have an improved bone mineral density.
- Helps to Reduce the Nerve pain: GLA which is the type of omega-6 fatty acids aids to reduce the nerve pain in people with diabetic neuropathy.
The finest sources of the omega-6 are nuts, grains and seeds, and green leafy vegetables such as lettuce, kale, purslane, and broccoli as well as in some specific raw vegetable oils.
Omega-9 and its Benefits:
Omega-9 is a non-essential fatty acid manufactured naturally by the human body every time there is sufficient amount of either Omega-3 and Omega-6 fatty acids. Though, if you don’t have an adequate amount of omega-3 as well as omega-6, then one must acquire omega-9 from diet.
Omega-9 plays a role in upholding the heart health by supporting balanced cholesterol levels along with improving the immune function.
- Decrease Anger, Increase Energy and Improve Mood: Omega-9 fatty acids which are found in the oleic acid might help to increase the energy, lessening the violence along with enhancing mood.
- Might Help to Reduce the Risk of Cardiac Disease and the Stroke: Study has shown that the omega-9 could contribute in lessening the risk of cardiac illness along with the attack. Omega-9 is good for the heart health as omega-9 fatty acids have been revealed to intensify the HDL cholesterol along with decreasing the LDL cholesterol. This might help to eliminate the plaque that is buildup in the arteries, and we know that it is the cause of the heart attacks and the strokes.
Omega-9 fatty acids are also found naturally in cashews, pecans, avocados, hazelnuts, almonds, macadamia nuts, pistachios, olives and olive oil and chia seed oil.